thank you firefighter

Turn up the Heat this Turkey Day with (Fire Rescue Fitness) FRF’s Calorie-Crushing Routine!

By Zamzowfitness | Nov 22, 2023

FRF’s calorie-crushing routine is the perfect way to turn up the heat this Turkey Day. Burn calories and improve your overall performance. With a focus on high-intensity exercises and targeted movements, this routine will leave you feeling energized and ready to tackle the day ahead.

Read More

Improve Your Performance with this 500 Rep Firefighter Workout

By Zamzowfitness | Oct 20, 2023

Looking for a great workout that will help you as a firefighter improve performance, burn fat and challenge your cardiovascular system? Try this workout…

Read More

First Responders- Create this Habit to Get Fit

By Zamzowfitness | Oct 15, 2023

First Responders (firefighters, EMTs, and medics), the key to accomplishing your fitness goal starts with a focus on establishing healthy habits first and results second. Regardless of what your overall goal is, here is one of the first habits you need to develop to be a more fit and healthy first responder (firefighter, EMT, medic). Start with this one…

Read More

Boosting Energy and Alertness: The Power of Coffee Naps for First Responders

By Zamzowfitness | Sep 22, 2023

Calling all first responders: are you in need of a boost during your long shifts? Discover the power of coffee naps to maximize your energy and productivity. Read why this combination is the perfect combination. Stay alert, refreshed, and ready to serve.

Read More

A Workout That You “Never Forget”

By Zamzowfitness | Sep 11, 2023

As we approach this milestone, I encourage you to set aside some time in the coming days to pay tribute to those we lost and contemplate the profound impact of that day. In my heart, I firmly believe that one of the most meaningful ways to honor those who made the ultimate sacrifice is by striving to be the absolute best versions of ourselves as first responders. This entails not only physical fitness but also mental fortitude. To keep your spirits high and your motivation soaring, FRF has designed a special challenge workout for you and your team, serving as a constant reminder…

Read More
BEST WAYS TO MANAGE FIREFIGHTER AND FIRST RESPONDER STRESS.

Best Practices for Managing First Responder Stress

By Zamzowfitness | Sep 7, 2023

Discover Best Practices for Managing First Responder Stress… Managing stress is essential, especially for first responders who face challenging situations every day. Discover valuable insights and strategies to help navigate the demands of the job and obtaining optimal performance. Take a step towards a healthier work-life balance today.

Read More

Functional Upper body Exercise for Firefighters- Standing DB Press

By Zamzowfitness | Aug 25, 2023

What makes an exercise “functional” for firefighters, EMTs, and medics? In order to answer this question, we must first define what functional training means. The definitions can be varied and broad and often the term functional training is abused and over-used. Click to link to discover the best way to define functional training for firefighters.

Read More

Ten Healthy Snacks for First Responders

By Zamzowfitness | Aug 20, 2023

It is possible to eat healthy as a first responder. Planning and preparation are the keys to proper nutrition. Having healthy snacks readily available are one of the best ways to avoid temptation and properly fuel your mind and body for your shift. Here is a great post from FRF with ten great snack options for first responders.

Read More
first responder ice bath for stress relief

Will Ice Baths Help First Responders with Stress?

By Zamzowfitness | Aug 17, 2023

You might have seen professional athletes hop in an ice bath after a game or long practice. Or maybe you know a fitness buff or celebrity who swears by ice baths for post-workout recovery. Cold-water plunges are a form of cryotherapy, which involves using cold to treat various issues. Although the technique has become popular…

Read More